Another week done!
The plan has been followed, roughly at least! I did a swim again on Monday morning at Revesby pool which has a great 50 m outdoor pool. It's so long since I did much swimming it's pretty apalling and I feel I'm half drowning most of the time.. oh well it will improve!Tue was intervals and I was supposed to do 5 x 800m in 4.20 ish according to the programme. I stuffed this up as I did 1 Ok and then the second one way too fast and ended up not being able to do 5 but I did 3 and a half!Off to Melbourne on Weds and I had a tempo run to do on Thursday so I headed out of the hotel around the famous Tan for a bit and then along the river and back. A total of 11kms with 2 x 3.2 kms at 6 min pace. Felt pretty good and enjoyed the lovely Melbourne spring morning.I decided to do my long run this morning and so I was up at 5.30 and on the road by 6 to do 11kms around the streets of Revesby for 11kms at 6.18 pace. Then it was off to crazy abs lady for an hour of torture.I'll go to the gym tomorrow to do some cross training as per the programme. I think this programme will suit me once my calves adjust to running everything faster. I have slightly sore tib posts again but think it's under control and at least I get to recover properly in between each run.
Efficiency
She lives! I nearly broke the one month of no posting rule there! Since my run at Noosa I spent two weeks coughing and spluttering with the cold or flu bug that everyone seems to have had this winter. Fortunately, it didn't start until the day after Noosa :) But it did take 2 weeks to get over.I then did a relatively easy week to try and ease back into training and had a couple of runs that were a real struggle. Last week I started a 12 week 10km training programme based on the Run Less Run Faster methodology. Phew, it's a tough programme but I'm hoping for good results on less training and less injuries.. The times prescribed are based on the Noosa 10km time and seem a bit tough at the moment, but I am just doing what I can to edge towards them.This week looked like this:Mon: 45 mins exercise bikeTues: Rest day, and tortured by TigerWeds: 6 x400s in 2.10, which I managed to do with quite even pacing. Thurs: 30 mins swimmingFri: Tempo run - total of 8km with 4.8km at 6min pace (v. hard as it was in the evening and a bit warm, but I made it)Sat: Gym workoutSun: 10km at 6.20 pace (managed 6.23 pace)I feel pretty good after the first week, although it was a bit tough this morning, but not as tough as it looked for some of the people at the back of the Sydney marathon pack. I had an efficient morning of running around Centennial Park and therefore being able to cheer at the same time, and watch the new Qantas SuperJet arrive in Sydney.. not a bad morning's work!This week is a similar type of programme and I like the fact that I get to do some other forms of exercise as well as running.. a bit of variety.Mon: Swim 30 minsTues: 5 x 800sWeds: Rest day - off to MelbourneThurs: Tempo 2 x 3.2 at 6min pace with 1.6kms recoveryFri: Rest daySat: 11kmsSun: Bike and rowing plus gymHope the rest of you are going well. I still have limited internet access although I've now managed to get a 3G card from work but some sites, like bloglines are banned so a bit tricky to keep up with everyone! Only a few weeks before we are back in the Bronte Palace, which is beginning to look very smart.
